How it works
finish time = pace × distance
Every cell is a single multiplication: the pace, held perfectly even, times the miles or kilometers in the event. Internally each pace lives as seconds per meter, and both unit columns derive from that one value — a mile being exactly 1609.344 m, the mi and km figures describe the same speed and cannot drift apart. Rows step down in 15-second increments from 5:00 to 12:00 per mile, roughly 3:06 to 7:27 per kilometer, wide enough to cover a 15:32 5K at one end and a marathon a shade over five hours at the other.
Sources
- Definition of running pace Pace = elapsed time ÷ distance covered (average speed, inverted). Standard kinematic definition; see any athletics coaching manual.
- Standard race distances — World Athletics World Athletics Technical Rules (2023): 5000 m, 10,000 m, half marathon 21.0975 km, marathon 42.195 km.
- Even-pace strategy and endurance Riegel, P. S. (1981). "Athletic Records and Human Endurance." American Scientist 69(3), 285–290.
- Energy cost of running at pace ACSM (2021). ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. — metabolic equivalents and pace zones.
FAQ
When is a pace chart better than a single calculation?
When you are comparing scenarios rather than checking one. The table holds 29 pace rows at once, so a question like what 15 seconds per mile is worth over a half marathon — about three and a quarter minutes — gets answered by glancing one row up or down.
What inputs matter most?
Only the pace — but anchor it to evidence, like a recent race result, not a hoped-for number. Once the highlighted row reflects real fitness, it is worth carrying into a mile-by-mile split plan or training paces built from VDOT.
How should I read the finish times?
As even-pace projections: the time you post only if every mile matches the row exactly. They make clean targets and honest cross-distance comparisons, but they include no allowance for hills, crowded starts, or the fade most runners feel late in a race.
Does this work in miles and kilometers?
Yes — flip the unit toggle and enter pace per kilometer instead. Both pace columns stay visible either way, which helps at races that post kilometer markers while your watch is set to miles.
Why might my real finish differ from the chart?
Because even pacing is an ideal. Heat, hills, and a too-fast first mile all push a real finish past the projection, and the gap widens with distance. For a target that models how runners actually slow over longer races, use the fatigue-aware race-time predictor.
Can beginners use it?
Yes — start from a finish that sounds plausible and read the pace backwards. Many first marathons land between 4:00 and 5:00, roughly 9:09 to 11:27 per mile, and seeing the goal as a per-mile number makes day-to-day training far less abstract.
Can competitive runners use it too?
The fast end of the table exists for them — 5:00 per mile is a 15:32 5K and a 2:11 marathon. Quicker runners tend to use the chart in reverse: pick the goal, memorize the row, rehearse workout segments at that pace, and keep long runs 60–90 seconds per mile slower.
The chart rests on one assumption — a perfectly even effort — so every finish time in it is a best case, not a forecast. Course profile, weather, and fitness on the day set the real number. Use it as a pacing reference, not as coaching or a promised result.